5 Powerful Yoga Poses to Reduce Anxiety

Anxiety can be overwhelming, leaving us searching for relief in every direction. Yoga is one of the incredible tools we can use to help manage this anxiety and find more inner peace during your days.

Ancient wisdom and modern research shows us that incorporating specific yoga poses into your routine can help calm your mind, reduce stress, and promote relaxation.

Here are five amazing yoga poses to help reduce anxiety, complete with step-by-step instructions on how to perform each one!

1. Child's Pose (Balasana)

Child's Pose is a gentle, restorative pose that helps to calm the mind and alleviate stress.

How to do it:

• Begin on your hands and knees in a tabletop position.
• Spread your knees wide apart while keeping your big toes touching.
• Sit back onto your heels and extend your arms forward, resting your forehead on the mat.
• Close your eyes, breathe deeply, and relax your body, allowing your chest to sink toward the mat.
• Hold for 1-3 minutes, focusing on your breath.

2. Cat-Cow Pose (Marjaryasana-Bitilasana)

Cat-Cow Pose is a gentle flow between two poses that warms up the spine, relieves tension, and helps to calm the mind.

How to do it:

• Start in a tabletop position with your wrists directly under your shoulders and your knees under your hips.
• Inhale, arch your back, and lift your head and tailbone towards the ceiling (Cow Pose).
• Exhale, round your spine, and tuck your chin towards your chest (Cat Pose).
• Continue flowing between Cat and Cow, coordinating your breath with your movements.
• Repeat for 5-10 breaths.

3. Standing Forward Bend (Uttanasana)

Standing Forward Bend is a calming pose that helps to relieve stress and anxiety by stretching the hamstrings and allowing the head to hang, which soothes the nervous system.

How to do it:

• Stand with your feet hip-width apart.
• Inhale, reach your arms up overhead.
• Exhale, hinge at your hips, and fold forward, letting your head and arms hang towards the floor.
• Bend your knees slightly if needed to avoid straining your lower back.
• Hold the pose for 1-3 minutes, breathing deeply.

4. Legs Up the Wall Pose (Viparita Karani)

Legs Up the Wall Pose is a restorative pose that helps to calm the mind, reduce stress, and improve circulation.

How to do it:

• Sit close to a wall with one side of your body touching the wall.
• Lie down on your back and swing your legs up the wall so that your body forms an L shape.
• Adjust your distance from the wall so that your hips are comfortably close.
• Rest your arms by your sides or on your belly.
• Close your eyes and breathe deeply, holding the pose for 5-10 minutes.

5. Corpse Pose (Savasana)

Corpse Pose is the ultimate relaxation pose, allowing the body and mind to fully release tension and stress.

How to do it:

• Lie flat on your back with your legs extended and arms resting by your sides, palms facing up.
• Close your eyes and take slow, deep breaths.
• Focus on relaxing each part of your body, starting from your toes and working your way up to the crown of your head.

1. Stay in this pose for 5-10 minutes, allowing your mind and body to fully relax.

Tips for a More Successful Yoga Practice

• Find a Quiet Space: Choose a quiet, comfortable space where you won't be disturbed.
• Use a Yoga Mat: A yoga mat provides cushioning and support for your joints.
• Wear Comfortable Clothing: Opt for loose, comfortable clothing that allows for easy movement.
• Practice Mindfulness: Focus on your breath and stay present in each pose.

Final Thoughts

Incorporating these yoga poses into your daily routine can help reduce anxiety and promote a sense of calm and well-being.

Remember to breathe deeply and focus on the present moment while practicing these poses. Consistency is key, so make yoga a regular part of your self-care routine to experience the full benefits.

Written by Zaheera Swing - Nutritional Therapist & Herbalist

(BSc Hons Nutritional Science + NTPD)